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Peak Performance: Three Keys

Learn the three keys to peak performance in elite athletes: vision, routine, and presence. Discover how to set goals, establish effective routines, and stay focused in the moment. Improve your performance and resilience with mindfulness training. Visit www.robertswoap.com for more.

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Peak Performance: Three Keys

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  1. Peak Performance: Three Keys Robert Swoap, Ph.D. Professor of Psychology Sport & Clinical Psychologist www.robertswoap.com

  2. Gratitude…

  3. Peak Performance in Elite Athletes: Three Keys • Vision • Routine • Presence

  4. 1. Vision • Vision/goal-setting • Flexibility demo • process, Process, PROCESS • Growth / Pursuit of excellence • Purpose (bigger than yourself) • Also… not just positive imagery. • Use mental contrasting: Imagine potential barriers and specifically plan for how one will overcome them. • WOOP • Wish, Outcome, Obstacle, Plan

  5. 2. Routine • Establish routines for practices and for games: Get into the right mindset • Helping to quiet the internal chatter Posterior Cingulate Cortex

  6. 2. Routine First, I need to make five shots from five different spots in the mid-range area. Then, I need to make three spot-up three-pointers, three transition three-pointers and one three from five spots around the arc. After that, I do a couple of pin-downs from each side, and then I’ve got to make three in a row from each baseline corner. I start at the top and run to the corner. I’ve got to make six total. I don’t adjust my routine to the opponent. I try to make the defense adjust to me

  7. 3. Presence • Focusing and staying in the moment • Mastering the moment when difficulties arise

  8. 3. Presence(Mastering the Moment) Mindfulness training: Improvesattention and focus

  9. 3. Presence(Mastering the Moment - II) Mindfulness training: Improvesattention and focus

  10. Mastering the Moment:Resilience in practice Runner’s World Podcast. 46:35”

  11. Neuroscientist Amishi Jha & her colleagues asked if mental toughness and resilience can be trained in collegiate football players (in just four weeks). • Results suggest that just like physical training, practice is key for mental training. Jha’s team found that greater practice and adherence in a mindfulness training program led to more stable attention and fewer attentional lapses in football players (and more positive emotions).

  12. 3. Presence Mindfulness training leads to resilience: Ability to bounce back from adversity

  13. Resources to learn presence, focus, and mindful meditation • Goal: Tactical breathing, and cognitive behavioral training to foster full presence and conviction in the moment • Getting started with mindfulness  • (from mindful.org)

  14. Thank you! Vision Routine Presence www.robertswoap.com (sport psychology blog)

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